Tag Archives: vegetarian

“Indian” Baked Taquitos

makes 8-10 servings   tortilla-3590164_1920

Author: Michaela Vais

  • 2 medium-large potatoes peeled and chopped       
  • 1/2 tbsp oil
  • 1 medium carrot grated or finely diced                   
  • 1/2 medium-large onion chopped
  • 3 garlic cloves minced
  • 1 cup peas frozen 
  • 1 tsp curry powder                                                  
  • 1 tsp onion powder
  • 1/2 tsp ground cumin                                               
  • 1/4 tsp ground nutmeg
  • 3/4-1 tsp sea salt or less/more to taste                    
  • 1/4 tsp smoked paprika
  • Red pepper flakes to taste                                       
  • Black pepper to taste
  • 1/4 cup vegetable broth                                           
  • 5 oz cheese of choice
  • Taco seasoning to sprinkle on top of taquitos (optional)
  • 8-10 tortillas 

Directions:

Peel and chop the potatoes and cook in a pot with boiling water and salt until fork tender which takes about 12-15 minutes. Drain the water and mash the potatoes with a potato masher. You can add a splash of milk for a creamier result. Set aside.

Heat oil in a pan/skillet over medium-high heat and add the chopped onion. Sauté for 3 minutes, stirring frequently, then add the grated carrot, minced garlic, all spices and sauté for a further minute.

Pour in the vegetable broth, add peas (thawed), put the lid on and cook for a few minutes until the carrot is softened. Turn off heat and add the mashed potatoes and cheese. Use a fork or a potato masher to combine everything.

Taste the veggie mixture and adjust seasonings. Add more salt/black pepper/spices to taste. If you want it spicier, add more red pepper flakes to taste.

Preheat oven to 410 degrees Fahrenheit and line a large baking sheet with parchment paper.

Place about 2-3 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other.

Brush with a little vegetable oil (to make them even more crispy) and sprinkle some taco seasoning on top.   Bake in the oven for about 17-20 minutes or until they are golden brown and crispy. Broil for a few minutes (optional).   Serve with salsa, sour cream, vegan queso or guacamole. 

 

Eating Beef Kills More than Just the Cow

FOR YOUR CONSIDERATION….HOW A BURGER KILLS MORE THAN A COW…from one of my vegan websites as they calf-362170_1920invite people to consider going meatless for a month.

It’s obvious that our food choices directly impact our health but they affect it in some less obvious ways, too.

 One of the biggest drivers of deforestation is agriculture and, because animal products need a lot more land than plants to feed the same number of people, it’s animal agriculture that is hungriest for available land.

 As global demand for meat increases, forests are increasingly destroyed to make way for farming, and the wild animals who lived there are displaced or killed. Humanity has wiped out 60 percent of all animal populations since 1970¹ and scientists warn that the Earth’s sixth mass extinction is underway.²

 The damage does not end with the felling of the trees. Without the canopy overhead to protect it from sun and wind, the soil becomes fragile and can be washed away during periods of rain. Deforestation can render once-rich landscapes utterly barren, and animal agriculture is one of the leading causes.³

 Does this actually affect us? Yes! Trees play a vital role in our survival by removing about 25 percent of harmful CO2 emissions from our atmosphere and giving us back the oxygen that we need to survive. And we need healthy soil to grow our food.

 We can play our part in protecting trees, forests, wild animals, our climate, the soil and our own oxygen supply by cutting down/eliminating meat and dairy products from our diet.

Chickpea Artichoke “Bliss in a Dish”

This recipe originally appeared in DREENABURTON.COM

I love artichokes and I love chickpeas. I also really love Mediterranean seasonings and briny olives with a touch of sweetness thrown in. So, when I make this dish, it’s like a little bit of bliss in a dish!  (This got a two thumbs up from Dr. Ray….so YAY it is now in rotation)

chickpeaartichokeblisstitle

Ingredients

2½ – 3 cups red or Yukon gold potatoes about ¾ – 1 lb  cut in small cubes

1 tsp olive oil to wipe around baking dish, optional

3 – 3 ½ cups chickpeas / 2 cans, rinsed and drained (I have subbed cannellini beans for these)

3 cups frozen artichokes- thaw beforehand or use from frozen (I used canned as Meijer did not have any frozen artichokes …)

4 medium-large cloves garlic minced or grated

3 tbsp water

1/2 cup red bell pepper chopped

1/3 – 1/2 cup pitted kalamata olives sliced in half

1 cup chopped tomatoes

3-4 tbsp golden raisins

1 tsp dried oregano

1 tsp dried basil

½ tsp dried rosemary

½ tsp sea salt

Freshly ground black pepper to taste

1½ tbsp balsamic vinegar

¼ cup chopped fresh flat-leaf parsley

Directions

Preheat the oven to 400°F. Use 1 teaspoon of the olive oil to oil a large casserole dish (about 8 by 12 inches). If you omit the oil, some of the ingredients may get a little sticky in the pan, but no biggie! Place the potatoes in a saucepan, cover with water, and bring to a boil. Lower the heat to medium-low and boil for 10 to 15 minutes, or until fork tender. When potatoes are ready, drain well and add to the prepared dish along with the other ingredients, except the vinegar and the fresh parsley. Toss the mixture well, cover the dish with foil, and bake for 40 minutes (stirring about halfway through the baking process), until the potatoes are fully tender and the other vegetables have heated through and somewhat softened. Add the vinegar, toss again, and bake for another 10 to 15 minutes uncovered. Remove from the oven, sprinkle with the fresh parsley, and season to taste with salt and pepper as desired. Serve on its own, with bread, or over quinoa, brown rice, or pasta, topped with a quick avocado sauce or mash.

 

HEALTHY MEXICAN BAKED SWEET POTATOES

SERVES 4

INGREDIENTSsweet-potatoes-3937451_1280

  • medium sweet potatoes                        
  • 1 tablespoon olive oil divided
  • 3/4 cup canned corn rinsed and patted dry    
  • 1/2 cup canned black beans drained and rinsed
  • 1 green bell pepper diced                           
  • 1/2 onion diced

SEASONING

  • 1 teaspoon each smoked paprika, dried oregano,  brown sugar, chili powder
  • 1/2 teaspoon each garlic powder, cumin,   salt

TOPPINGS

  • 4 tablespoons light sour cream
  • 2 teaspoons lime juice
  • 1/2 teaspoon lime zest grated
  •   2 tablespoons fresh cilantro roughly chopped  ( or green onions DR CL)

INSTRUCTIONS

  1. Scrub the sweet potatoes under running water and pat them dry with a paper towel.
  2. Preheat the oven to 180 degrees C (350 degrees F).
  3. Prick the sweet potatoes with a fork and place them on a baking tray lined with parchment paper.
  4. Drizzle 1/2 tablespoon of olive oil over them and rub the oil all over with your hands.
  5. Bake the sweet potatoes for 45-60 minutes.
  6. In a small bowl combine all seasoning ingredients.

Prepare the filling:

  1. About 20 minutes before the potatoes come out of the oven, place a large skillet over high heat.
  2. Put the corn in the skillet, sprinkle with seasoning and let the corn roast for about 10 minutes, stirring occasionally. Set aside.
  3. In the same skillet add 1/2 tablespoon of olive oil. Once hot, add the bell pepper, onion, sprinkle with the seasoning mix and sauté until soft.
  4. In a large bowl mix together the corn, black beans, onion and pepper.

Prepare the toppings:

  1. In a small bowl, stir together the sour cream with the lime zest and juice. Set aside.

Assemble the potatoes:

  1. Remove the sweet potatoes from the oven when fork-tender and let them cool for 5-10 minutes.
  2. Cut a slit down the middle of each one and squeeze the ends to open.
  3. Fill each potato with a generous amount of filling, top with a dollop of sour cream and garnish with cilantro.

VEGAN GREEN BEAN CASSEROLE

A Thanksgiving Favorite. Now you can bring the vegetarian version! vegan green bean casserole

  • 1 pound green beans (rinsed, trimmed and cut in half)
  • Sea salt and black pepper                         
  • 2 Tbsp vegan butter or olive oil
  • 1 medium shallot (minced)                       
  • 2 cloves garlic (minced)
  • 1 cup finely chopped mushrooms (button, baby bella, or cremini)
  • 2 Tbsp all-purpose flour                            
  • 3/4 cup vegetable broth 
  • 1 cup unsweetened plain almond milk        
  • 1 1/2 cups crispy fried onions (divided )

Preheat oven to 400 degrees F (204 C). Bring a large pot of water to a boil and salt well – it will help season the green beans. Add green beans and cook for 5 minutes, then drain and place in an ice water bath to stop cooking. Drain and set aside.

In the meantime, start preparing sauce. In a large oven-safe skillet over medium heat, add vegan butter or olive oil and shallots and garlic. Season with salt and pepper and stir. Cook for 2-3 minutes, then add mushrooms and season with a bit more salt and pepper. Cook for 3-4 minutes more or until lightly browned.

Sprinkle in flour and whisk to stir and coat the veggies. Cook for 1 minute, then slowly add in veggie stock, whisking to incorporate.

Add almond milk next and whisk to stir again. Season with a touch more salt and pepper and bring to a simmer, then reduce heat to low to thicken. Cook for 5-7 minutes more, or until thick and bubbly. Taste and adjust seasonings as needed.

Remove from heat and add 1/3 of the fried onions (1/2 cup as original recipe is written // adjust if altering batch size) and all of the cooked green beans. Toss to coat well, and top with remaining fried onions. Bake for 15 minutes, or until warmed through and bubbly and slightly browned on top. Serve immediately (handle pan carefully).

 

MUSHROOM AND SPINACH STRUDEL

 by Rachael Ray 

serves 4

This rich and decadent strudel is inspired by a recipe from the original Moosewood cookbook by Mollie Katzen, only this recipe uses spinach and feta cheese as well as her mushroom strudel mixture.  It’s like Spanakopita meets Mushroom strudel. 

Ingredients

  • 12 small sheets filo dough, defrostedmushrooms-1309246_1280
  • EVOO or EVOO spray  (extra virgin olive oil)
  • 1 medium onion, chopped
  • 1 clove garlic, chopped
  • 1 pound fresh baby spinach
  • 1 pound crimini mushrooms, sliced
  • Salt and pepper, to taste
  • 1 12 ounce package cream cheese
  • 1/2 cup bread crumbs, plain
  • 1/2 cup crumbled feta
  • 1/2 cup fresh dill, chopped

Preparation

Preheat oven to 350º F. 

Saute onions and garlic in EVOO in a large saute pan over medium heat.  When onions and garlic start to cook, after about 5 minutes, add spinach and mushrooms.  Allow mixture to cook thoroughly.  Add salt and pepper to taste and put mixture into a large mixing bowl.

While mixture is still warm, add cream cheese, feta cheese, bread crumbs and dill.  Mix thoroughly.  Mixture should not be loose-if it is, add more bread crumbs.

Take one sheet of filo dough and either spray EVOO evenly over it or brush about a teaspoon with a pastry brush.  Add another layer of dough and repeat with more EVOO until you have four sheets.  Add 1/4 of the filling to the dough 2 inches from one end and  spread it out so it is 1 inch from each width end. 

Fold the width ends over the filling and then start rolling the dough from the end closest to the filling until it is completely rolled up and the end is tucked under the bottom of the roll so it looks like a burrito. 

Repeat with the other filo leaves and place your strudels on a cookie sheet.  Bake for 1/2 hour.  Allow strudels to cool slightly before serving.  

Hearty Spaghetti with Lentils & Marinara

This recipe originally appeared on the Cookie and Kate website. One of my favorites for vegetarian recipes. 

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 

Lentils

  • ½ cup dry lentils (French green lentils or regular brown lentils), or 1 ½ cups cooked lentils (leftover or from a can, rinsed and drained)
  • 1 bay leaf
  • 1 large garlic clove, peeled but left wholelentils
  • ¼ teaspoon salt
  • 2 cups vegetable broth or water

Everything else

  • 2 cups marinara sauce
  • 8 ounces whole-grain pasta (or 12 ounces, if you like your pasta less saucy than mine)
  • Optional garnishes: grated Parmesan or vegan Parmesan and/or chopped fresh basil

INSTRUCTIONS

  1. To cook the lentils, first pick through the lentils for debris (I once bit into a tiny rock) and then rinse them in a fine-mesh colander. In a small saucepan, combine the lentils, bay leaf, garlic, salt and broth.
  2. Bring the mixture to a simmer over medium-high heat, then reduce heat to maintain a gentle simmer. Simmer until the lentils are cooked through and tender, which will take somewhere between 20 to 35 minutes, depending on the age and variety of the lentils. Drain the lentils, discard the bay leaf and garlic, and set the pot aside, uncovered.
  3. Meanwhile, bring a large pot of salted water to boil. Cook the pasta until al dente, according to the package directions. Drain, then return the pasta to the pot and set it aside.
  4. Stir the marinara into the lentils and warm them together over medium heat. Divide pasta into bowls, top with warm marinara and lentils, and garnish with Parmesan and/or chopped fresh basil, if you’d like. Serve warm. Leftovers will keep well, covered and refrigerated, for up to 4 days.

HEARTY AWESOME VEGETARIAN CHILI

NOTE FROM DR C:  I LOVE, LOVE CHILI and is has so many incarnations. We enjoy our second round of chili over baked sweet/regular potatoes with whatever fixings  you like. It is also wonderful over a great toasted bun/bread and I often bring it to the office as my lunch on days when I have a lunchtime workout.

Author: Kelly Egan – A Side of Sweet        Yield: 8 servings  vegetarian chili

 

  • 1/2 cup olive oil
  • 4 onions, chopped
  • 4 cloves garlic, minced
  • 4 celery stalks, cut 1/4 inches crosswise
  • 4 red, yellow or orange bell peppers, seeded and chopped
  • 1 (15.5 ounces) cans black beans, rinsed & drained
  • 1 (16 ounces) can cannellini beans, rinsed & drained
  • 1 (16 ounces) can pinto beans, rinsed & drained
  • 1 (16 ounces) can kidney beans, rinsed & drained
  • 1 (14.5 ounces) can of diced tomatoes
  • 4–6 tablespoons chili powder, depending on your preference
  • 2 tablespoons dried oregano
  • 2 teaspoons salt
  • 2 teaspoons ground cumin
  • 1/2 teaspoon ground black pepper
  • 2 tablespoons distilled white vinegar
  • 1 tablespoon hot sauce

Directions

  • Heat the olive oil in a large skillet over medium-high heat. Add the onions and garlic saute until they soften, but don’t brown, for about five minutes.
  • Add the peppers and celery and saute until lightly browned and tender, about 5 minutes. ( I sometimes skip this step no harm- no foul)
  • Set your slow cooker to low. Add the beans, vegetables, diced tomatoes, spices, vinegar, and hot sauce. Stir to combine and cover. Cook on low heat for 6 to 8 hours.

 

 

 

GREEN GODDESS PASTA SALAD

serves 6-8GREEN GODDESS PASTA SALAD

  • 1 lb gemelli cooked according to package instructions, drained
  • 6.35 ounce  Pesto Basil Pesto
  • 1/2 cup vegan Mayonnaise
  • 1 teaspoon sea salt
  • 1 1/2 cups frozen peas cooked according to package instructions
  • 2 cups steamed asparagus chopped
  • 1 1/2 cups chickpeas drained
  • 3/4 cup pine nuts
  1. While pasta is cooking, stir together the pesto and mayo until smooth.
  2. Combine hot pasta, pesto, salt, peas, asparagus, chickpeas, and pine nuts in a large bowl and stir to toss.
  3. Sprinkle with chives and serve!

Lemon Asparagus Risotto

Spring is to be celebrated, and lemon asparagus risotto is the meal to do it with.

Ingredients: 

  • 5 cups vegetable stock divided          aspargus
  • 1 lb thin asparagus stalks, ends removed
  • 5 tbsp unsalted butter                        
  • 2 large leeks, sliced (about 3 cups total)
  • 2 cloves garlic, minced                            
  • 1 1/2 cups Arborio rice
  • 2/3 cup dry white wine                           
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper      
  • Pinch of red pepper flakes
  • 1/3 cup finely chopped fresh parsley    
  • 2 tsp lemon zestlemons
  • tbsp fresh lemon juice                        
  • ½ cup soft cheese like ricotta
  • 1 cup (4 oz) grated Parmigiano Reggiano cheese, divided

Directions

  • Bring stock to a simmer in a medium-sized saucepan .Slice asparagus into pieces about 2 inches in length.
  • In a large saucepan, melt butter on medium heat. Add sliced leeks and saute for about 8-10 minutes until softened, stirring occasionally. Add garlic and cook until fragrant, about 30 seconds.
  • Stir in rice and cook for about 2 minutes to toast the rice. Stir in white wine and cook until about half of the wine is absorbed, about 2-3 minutes.
  • Add 1 cup warmed stock and stir, making sure to scrape up any browned pieces, or fond, from the bottom of the pan.
  • Once most of the liquid has been absorbed, after about 3-5 minutes, add another cup of stock. Continue to stir constantly until the liquid is absorbed. Repeat this step once more. Add the asparagus to the pan when most of the liquid has been absorbed.
  • Add another cup of stock, and stir in the salt, pepper, and red pepper flakes. Give the risotto a few stirs, and check the rice for doneness. If the rice isn’t done, add the final cup of stock and continue to cook until liquid is absorbed and rice is cooked through.
  • Stir in parsley, lemon zest, lemon juice, and half of the grated cheese. Gently fold in ricotta.   Spoon into bowls and sprinkle with the remaining Parmigiano Reggiano and a grind of fresh black pepper.
  • Serve immediately.